Day Meal1

JAN Chinese stir-fry vegetable

27 Brown rice, red and green pepper, green beans, baby corn, cauliflower and mushroom. served with
tomato sauce.
o Regular meal

JAN Potato teriyaki with rice.

28 Brown rice, potato, green onion, red pepper and ginger. Served with teriyaki sauce.
o Regular
o White rice
o Freekeh

JAN  Shrimp with Creamy Spinach. Shrimp with garlic, onion, mushroom, red sweet pepper
29 and spinach. Together with brown rice and serve with jalapeno sauce.
o regular meal
(cal: 345 carbs: 42 fats: 3 protein: 37)
o brown rice replace to white rice
(cal: 323 carbs: 41 fats: 2 protein: 39)
o brown rice replace to mash potato
(cal: 219 carbs: 17 fats: 2 protein: 35)
o brown rice replace to vegetables (sweet pepper, carrots, cauliflower)
o (cal: 235 carbs: 18 fats: 2 protein: 40)
JAN Cauliflower steak with mashed potato.
30 Mashed potato, cauliflower, roasted whole mushroom and cherry tomato. Served with tomato
sauce.
o Regular
o Quinoa
o Brown rice
JAN Veggie rice bowl with tomato salad.
31 Rice, red pepper frozen peas spring onion sesame seeds broccoli. Served with the light Asian sauce
with tomato salad.
o Regular meal

FEB 2  Grilled Salmon with brown rice and avocado Greek salsa (mix of diced avocado, onion,
cucumber, olives, parsley, tomato, garlic and white cheese). Served with garlic mustard
sauce.
o regular meal
(calories: 499 carbs: 48 fats: 18 protein: 48)
o brown rice replace to white rice
(cal: 477 carbs: 47 fats: 17 protein: 49)
o brown rice replace to quinoa
(cal: 505 carbs: 46 fats:19 protein:52 )
o brown rice replace to cauliflower rice
(cal: 333 carbs: 12 fats: 18 protein: 45

FEB 3 Potato gnocchi with rice.

Rice, spinach, and mushroom. Served with mushroom coconut sauce.
FEB 4 Sweet and sour cauliflower
Brown rice, cauliflower, cornstarch, green onion, honey, vinegar, soy sauce, garlic powder, tomato
 sauce.
FEB 5 Eggplant steak with freekeh salad
Grilled eggplant, freekeh salad (leeks, fennel seeds, dill bunch, mint, toast cherry tomato
Spinach) and Asian lime sauce.
FEB 6 Vegetarian Mexican rice
Garlic, dice bill pepper, freekeh, chili, cumin
Paprika, tomato, red beans
FEB 7  Asian Shrimp with Sesame Seeds. Together with Brown Rice and Cabbage Salad. Served
with Chili Lime Sauce
o regular meal
(Calories: 377 carbs: 50 fats: 4 protein: 41)
o brown rice replace to white rice
(cal: 356 carbs: 49 fats; 3 protein: 42)
o brown rice replace to mashed potato
( Calories: 367 carbs: 36 fats: 9 protein: 40)
o brown rice replace to grilled vegetables (broccoli, sweet pepper, cauliflower)
(cal: 284 carbs: 23 fats: 3 protein: 47)
FEB 9 Pumpkin steak with cous-cous rice
Tomato, onion, squash, ginger, cinnamon, cumin
Chickpeas, cilantro.
FEB Roasted potato with eggplant salad
10 Roasted potato and eggplant (eggplant, onion, tomato) and tahina lime sauce.
FEB  Italian Salmon with Garlic Mustard Sauce. Salmon with Italian seasoning. Together with
11 brown rice and cherry tomato salad. Served with Garlic mustard sauce.
o regular meal
(calories: 402 carbs: 50 fats: 7 protein: 45)
o brown rice replace to potato salad
(calories: 276 carbs: 25 fats: 5 protein: 44)
o brown rice replace to Roasted vegetable (green beans, spinach, sweet pepper, cauliflower)
with Italian seasoning
(cal: 264 carbs: 23 fats: 6 protein: 44)
o brown rice replace to white rice
(cal: 380 carbs:49 fats:6 protein:47)
FEB Thai rice bowl
12 Brown rice, green peas, sesame seeds, chickpeas, potato cubes, baby corn, grated carrots, green
pepper, cilantro, parsley.
FEB Zucchini patsa
13 Green beans, cherry tomato, mushroom and chimichurri sauce.
FEB Blackeye peas burrito bowl
14 Brown rice, green pepper, potato, mushroom, cumin, chili, celery
Topped cilantro avocado salsa.

FEB Crispy eggplant with lentil tabbouleh

16 Eggplant, lentil, parsley, fresh mint, onion, tomato and toast almond. With Asian lime sauce.

FEB  Shrimp mix grill rice. Shrimp Mix with brown rice, carrot, and egg. Garnish with green
17 onion. Served with Asian sauce.
o regular meal
(cal:340 carbs:28 fats: 3 protein: 39)
 o brown rice replace to white rice
(cal: 330 carbs: 41 fats: 2 protein: 41)
o meal replace to pomegranate salad
(cal: 306 carbs: 30 fats: 4 protein: 42)
o meal replace to burghul salad with chicken kofta
(cal: 298 carbs: 17 fats: 7 protein: 20)
o shrimp to chicken
(cal: 358 carbs: 43 fats: 6 protein: 45)
FEB18 Spanish vegetable paella
Turmeric, oil, red, orange, yellow pepper
Green beans, tomato, paprika, chili, green peas and lemon wedges.

FEB Italian roasted vegetables

19 (green and red pepper, green beans , potato, mushroom)with Italian herbs And balsamic vinegar.
With brown rice and Italian sauce (calories:253)

CARBS:54 FAT:2 PROTIEN:7.1

FEB Stuffed cabbage and freekeh. Cabbage stuffed with carrot, zucchini, mushroom, parsley and
20 pomegranate dressing. (calories:181)
CARBS:37 FAT:2 PROTIEN:8.1

FEB Roasted vegetables. Broccoli, sweet pepper, spinach, mushroom. With mash potato. Italian
21 dressing and mustard(calories:285)
CARBS:45 FAT:6 PROTIEN:11.3
FEB  Salmon with Mushroom, Onion, Baby Corn, Mashed Potato, Spinach and Parmesan Cheese .
23 Serve with pickled sauce
o regular meal
(cal: 367 carbs: 46 fats: 5 protein: 36)
o Mashed potato replace to brown rice
(cal: 377 carbs: 48 fats: 6 protein: 36)
o Mashed potato replace to grilled vegetables(zucchini, green beans, broccoli)
(cal: 243 carbs: 17 fats: 5 protein: 35)
o Mashed potato replace to quinoa
(cal: 379 carbs: 46 fats: 7 protein: 40)
FEB Roasted Cauliflower Salad with roast chickpeas, onion, fresh lettuce, roasted cauliflower. Served
24 with Tahina lime sauce.
(calories:196)
CARBS:35 FAT:25 PROTIEN: 15
FEB Stuffed sweet pepper with cauliflower, quinoa, mushroom, onion, parsley, carrots.
25 Honey mustard with lemon. (calories:254)
CARBS: 50 FAT:5 PROTIEN: 11